Category: Blog

How To Face Diet Talk During the Holidays

How To Face Diet Talk During the Holidays

How To Face Diet Talk During the Holidays

by Paige Mandel, Dietetic Intern

Holiday time always comes with an overwhelming wave of emotion, whether that be joy and
excitement, anticipating seeing family and friends, or anxiety and insecurity. If you resonate
more so with the latter, remember you are not alone; after all, this holiday is all about
togetherness. While many holiday traditions are food-focused, especially the Thanksgiving feast,
and many family members tend to overshare opinions, this should not take away from the
festivities, and you have the tools to neutralize this space. From the meal preparation to dining
around the table, you have the power to transform this space into a positive, safe environment, by
shutting down diet and body talk. First, remember that the average person eats about 3 meals per
day, making this Thanksgiving meal 0.09% of the meals you eat in a year. This meal will not
define you, this meal will not make you “good” or “bad”, nor are the components of this meal
“good” or “bad”. But, what makes the holiday season a “good” one, is sharing in love, laughter,
and togetherness. Nobody will remember who ate what, the size of anyone’s body, what diet they
were on, but they will remember the memories created together and the exchanging of stories.
There are so many more exciting things to talk about than diets and body size. So when the
inevitable diet talk or body comment arises, take a moment, take a breath, and remember why
you’re gathered around the table.

Image source: https://www.crosscards.com/cards/holidays/thanksgiving/happy-thanksgiving-day-table.html

Tips on Buying a Juicer

Tips on Buying a Juicer

Tips on Buying a Juicer

by Meryl Ignaschenko

The concept of juicing is hardly new and for a period of time it seemed like the trendiest thing around. You probably most recently heard the buzz about the Medical Medium’s influence with juicing celery. 

If you’re new to the concept of juicing, let’s do a quick primer. Consuming fruit and vegetable juices is a great way to get higher volumes of fruit and vegetables into your daily diet. By extracting just the juice – with its polyphenols, antioxidants, vitamins, and minerals—and eliminating the fiber (more on that later)—you are able to consume a much greater volume of the good things mentioned above – vitamins, antioxidants, and the like. For example, a super high grade cold-pressed juicer (one that a cold-pressed juice shop would use) gets up to about 6 to 7 lbs of produce into a 16 oz (2 cups) bottle of juice. Imagine sitting and trying to eat 6 lbs of spinach. That’s like over 30 carrots!

That being said, it’s important that juice is not the only way you get your fruit and veggie intake. Fiber is extremely important. Fiber has been shown to combat everything from cardiovascular disease to certain cancers and it supports a healthy microbiome. Some people, especially those with digestive problems such as IBS can struggle with digesting fiber, however, if you can, it may help with satiety.

While it’s easy to pop into a store and grab a juice, there are arguments for making them at home. You get to play with flavors and tailor what produce you use exactly to your needs.  You also know where the produce is coming from and its quality.

A recent study looked at juice made from a centrifugal juicer (the kind with blades that induce heat unto the produce) and cold-pressed juicers (no heat is applied to the produce) and looked at which extracted more nutrients. They found that there was no major difference of antioxidant content and other health-promoting capabilities between the two types of juice.

There are also masticating juicers, which are similar to centrifugal juicers, but they grind the produce (imagine a meat grinder) instead of splicing it with blades.

I have found that the best home juicers are the ones that are either cold-pressed or slow/masticating. These consistently result in the highest quality juice (for flavor and texture). With the exception of the Norwalk, they tend to be the most user friendly, quietest, and compact.

The Norwalk is the primo cold-pressed juicer (belongs in Goop’s gift guide for the one who has everything). If you’re really committed to having a cold-pressed juicer at home and money is no object, this is the OG of cold-pressed juicers. It is incredibly time intensive (requires a 2 step process for making juice). Your produce will never heat up and it extracts absolutely every last drop of juice. The fiber leftover is akin to felt.

If that seems like a lot, the next best product on the market is the Angel. Like the Norwalk the Angel is stainless steel – ideal for those who are committed to keeping things plastic-free. It also means it is quite heavy. The angel is less expensive and more compact than the Norwalk. It also makes your juice in a single process, which means less work for you.

This Omega juicer is a slow masticating juicer. It has a very large spout where the fruit and vegetables are fed into, which means less chopping and slicing in advance.

If you prefer a vertical juicer, this Hurom model is incredibly compact. It is also a slow juicer. The juicer itself only consists of 4 parts. It is very easy to assemble and take apart to clean. Another perk of this juicer is that it makes very little noise – which means it’s easy to use without bothering anyone in the kitchen. The juice has excellent texture and viscosity.

While most juicers make claims that they can be used for nut butter and nut milk use, I’d recommend a blender and focus on your juicer for making juice.

The best tip for buying a juicer is buying the one that speaks to you and that you will actually use. If you know you don’t have much storage space, opt for a smaller model. What’s most important is not to get too hung up on what is the best. Once you get started you will have fun playing around with different fruits and vegetables. Juices don’t really have recipes and are very hard to mess up. Some pro tips – squeeze lemon in at the end to boost your Vitamin C or opt for lime which is actually much sweeter than lemon.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6587058/pdf/main.pdf

https://pubs.rsc.org/en/content/articlelanding/2016/fo/c5fo01060h#!divAbstract

https://www.sciencedirect.com/science/article/abs/pii/S0002934306006772

https://www.tandfonline.com/doi/abs/10.1080/07315724.2004.10719362

http://www.onlinejacc.org/content/39/1/57.abstract

https://academic.oup.com/nutritionreviews/article/59/5/129/1875096

 

 

How to Create a Wellness Space in the Home

How to Create a Wellness Space in the Home

How to Create a Wellness Space in the Home

Guest Blog by Lucy Crawford

Most productive people have special areas set aside for productive activity. Writers have desks, artists have studios, crafters have crafting rooms. Making wellness part of your day-to-day practice is no different. When you designate a space for wellness, chances are you’ll be more likely to maintain a daily practice. Here are a few simple tips for how to create a wellness space in your home to get you started.

Find Your Space
Each of us has different wellness goals, which means there is no one-size-fits-all type of space. Sit down and make a list of what you want to do in your wellness space. Yoga, meditation, journaling, and pilates are all activities that you may wish to make routine. If you want a space for yoga, figure out how much room you need and figure out where you have the floor space. For journaling, you may want to invest in a desk that you use exclusively for that purpose.

Eliminate Distractions
Keep your space visually uncluttered. If you’re in an apartment near a busy road, you may want to invest in a small water feature or white noise generator to help drown out background noise. For small spaces such as studios, consider putting up a curtain or a movable screen that partitions you off from the rest of the room. This has the advantage of making your space feel more private.

An aspect of eliminating distractions is to only use your wellness space for wellness activities. Resist the urge to sit at your journaling desk scrolling mindlessly on your phone. Making a habit of putting your phone or other distractions in a small box when you enter the space will help to foster and maintain the positive intentions of the space.

Personalize your Space
Create a look and feel in your space that supports your wellness goals. This might mean hanging pictures of peaceful places or inspirational quotes. Put down a rug, use scented candles, or build a small altar with meaningful, beautiful objects. The goal is for your space to get you into your wellness zone — whatever that may be.

Take It Outside
The simple act of stepping outside is often enough to mentally shift gears. If your home has a nice porch or patio and you’re lucky enough to have good weather most of the time, why not create an outdoor wellness space? The fresh air and vitamin D from the sun will give you is an added bonus. According to some studies, putting your bare feet on the ground is good for your health. If nothing else, there’s evidence that time spent sans shoes is good for your feet.

Taking the time to create a space dedicated to wellness will pay off in the long term. This space will encourage you to make a daily practice of wellness activities. No matter how much or how little space you have to work with, setting aside a place just for your wellbeing is an investment in the most important person in your life — you.

Lucy Crawford is a home design and DIY writer and lover of herbal tea. She is always rearranging her home office and challenging herself with a new DIY project. She enjoys designing spaces where she can be the most productive.

Eat Kale and Cupcakes, The L’ifestyle

Eat Kale and Cupcakes, The L’ifestyle

Eat Kale and Cupcakes, The L'ifestyle with Laura Cipullo

Wednesdays at 8 PM and Fridays at 11:45 AM.

Laura Cipullo is thrilled to present the L’ifestyle of confidence, body positivity, and healthfulness!

Eat Kale and Cupcakes: The L’ifestyle is a six-week introduction to possessing a mindful approach to self-care, eating, menu planning, and physical activity. With the tools provided by the L’ifestyle Lounge, you are empowered to pioneer a lifelong path where all foods fit, fitness is fun, and “me-time” is a daily priority. By practicing yoga, mindfulness, and positive nutrition, you may be surprised by how easy it is to embrace and maintain self-love.

Your enrollment in Eat Kale and Cupcakes:  The L’ifestyle includes access to yoga membership, mindfulness practices, daily recipes, and a weekly nutrition support group.

The Eat Kale and Cupcakes: The L’ifestyle Support Group will meet Wednesdays at 8:00pm and Fridays at 11:45am. We invite you to discuss nutrition and breath work with our registered dietitians in a safe space.

ALL FOODS FIT
Yes, we really mean that! You will find in this packet a 21-Day Nourishment Menu. Go on, take a look right now!

Our ALL FOODS FIT philosophy is real, and is for everyone! No more fad or yo-yo diets. No more diets, period!

Laura Cipullo combines carbs, calories, proteins, fibers, and fats to create the healthful and nutritional options included in the 21-Day Nourishment Menu you will receive. Each day, you will choose what you want to eat as your three meals, two snacks, and even an optional dessert. There is flexibility for modifications and substitutions to suit any palate, in addition to food allergies, sensitivities, and restrictions. Inquire about our upgrade option for chef-prepared meals if you are short on time or meal-prep skills.

FITNESS IS FUN

A nourished body is also an active, moving body. FITNESS IS FUN, and relieves stress. Our registered dietitians can provide personalized movement recommendations according to your energy and fitness level.

The L’ifestyle Lounge offers a range of yoga classes for all fitness levels and goals, celebrating individuality and advocating that our members cultivate a personal yoga practice and fitness style. Our instructors strive to support and inspire you to achieve your best self in body and mind.

Eat Kale and Cupcakes: The L’ifestyleis predicated not only on nourishment, but also nurturing. Your typical day is likely consumed by working and caring for others. We challenge you to prioritize your own well-being and nurture yourself, each and every day.

L’IFESTYLE BREATH WORK

Practicing daily BREATH WORKand the HABIT OF SELF-CAREis essential to establishing a nurturing L’ifestyle and relieving stress. Mindfulness is inhibited by stress. Identifying practical strategies for reducing stress stabilizes and maintains balance in decision-making, focus, and self-awareness. These are the elements of our MINDFULNESS IS KEYapproach to wellness and self-compassion.

We are ready to share with you our methods for sustainable nutrition, healthfulness, and contentment. Are you ready to join the L’ifestyle?

6 Weeks of Yoga and Mindfulness Classes at the L’ifestyle Lounge, 21 Day Nourishment Menu and Program Handouts. 1 Weekly Nutrition Support Group Wednesdays at 8 pm (via call in) with Lisa Mikus, RD, CSSD, and Author or Friday am 11:45 am w/Founder Laura Cipullo, RD, CDE, CEDRD, RYT.
Nourishment, Program Handouts and once weekly Nutrition Support Group x 6 weeks w/out the Yoga Membership $125.00
 
 
Once weekly support group after the 6 weeks.  

Enter Your Password Below to Access the EKC Documents 

8 Week Master Class Series at the L’ifestyle Lounge

8 Week Master Class Series at the L’ifestyle Lounge

You are invited! The L’ifestyle Lounge is proud to offer a Master Class Series from September 17th through November 3rd! Come flow with us and meet Laura’s favorite expert instructors! The L’ifestyle Lounge team is thrilled for this opportunity to build and foster relationships within the community and support its yoga teachers and enthusiasts! Please feel free to share this series with your fellow yogis!

The greatness of a community is most accurately measured by the compassionate actions of its members.”

-Coretta Scott King

Meet the Yogis and Sign Up!

Sign Up for Renee’s Master Class :

LifePower’s Yoga Stack and Flow On Your Own

Free

I found Yoga just a few of years ago while I was working at Life Time Athletic in Bergen County as a Pilates Instructor. Between teaching Reformer/Chair classes, I would hop into one of the Yoga classes offered at Life Time. Having only been on a yoga mat a handful of times, I was completely changed after my first LifePower Yoga class. There was something special going on everyday inside of that yoga room and I wanted to be a part of it. I decided to enroll in Lifepower Yoga Teacher Training when it was first offered at Life Time, in 2013. I had no idea what a life changing experience it would be. I realized by my second day in that I would make this my life and that I would to bring the spirituality of the practice as well as the challenging physical aspects to as many people as possible. I am lucky enough to be teaching Flow (vinyasa), Root (yoga foundations) & Surrender (yin) classes within the LifePower Yoga community as well as co-facilitating 200 Hour Yoga Teacher Trainings. Every yoga class is an opportunity to change someone’s life. To enrich, to make connections and to encourage people to be accepting of themselves. Every day that I get to practice, I learn from my teachers and every time I teach I want to deliver the best possible experience to my students. I look forward to seeing them every day. Nothing satisfies me more than when one of my students takes the time to email, text or just give me a big sweaty hug after class. I feel completely fulfilled. My cup is overflowing with gratitude and love. I am exactly where I’m supposed to be. 

Sign Up for Vas C.’s Master Class:

 

How to Sequence

Free

My love of yoga began in my late teens. It developed into a deep passion and I could no longer hold the physical and mental healing powers I experienced to myself. I immersed myself, heart first, into yoga teacher training and I haven’t looked back.

 

Sign Up for Erica’s Master Class:

 

Flowing to Support Body Positivity and All Bodies Fit

Free

Author, Yoga Therapist, Forrest Yoga Guardian, and Master Teacher Erica Mather, M.A. is a life-long educator. She teaches people to feel better in, and about their bodies, and to view their bodies as an ally and best friend on the journey of life. Her forthcoming book Radical Body Acceptance: End the Time-Sucking, Confidence-Crushing Pursuit of Unrealistic Beauty-Standards and Start Living Your Life (New Harbinger 2020) is a 7-step spiritual journey helping women befriend their bodies and utilize them as tools and allies on their quest to live their best lives. Her Adore Your Body Transformational Programs help overcome body image challenges, and the Yoga Clinic of NYC supports students, teachers, and health professionals learn about empowered care for the body. Mather is a recognized body image expert, a Forrest Yoga lineage-holder, and was also named one of the next generations’ important yoga teachers by Yoga Journal. She writes for Mind Body Green on the topic of body image challenges, is a regular columnist for Rivertown Magazine and is a popular repeat interview on the SoulFeed Podcast, Hay House Radio’s Angel Club, and more. Mather lives in New York City.

Read more about Erica here: www.ericamather.com

Sign Up for Stacey’s Master Class:

 

How to Teach Inversions Without the Wall

 

Free

A natural-born athlete, Stacey excelled in sports as she possessed an infallible determination, dedication, devotion & discipline.  As captain of her high school & college track teams, she proved to be a consummate leader as she brought her teams to many victories. In keeping with her insatiable thirst for health and fitness, Stacey became a Registered Nurse as she continued to participate in competitive sports through triathlons.

A natural-born athlete, Stacey excelled in sports as she possessed an infallible determination, dedication, devotion & discipline.  As captain of her high school & college track teams, she proved to be a consummate leader as she brought her teams to many victories. In keeping with her insatiable thirst for health and fitness, Stacey became a Registered Nurse as she continued to participate in competitive sports through triathlons.

Stacey has three beautiful children who also participate in the practice of Yoga.

Sign Up for Yoko’s Tuesday Master Classes:

 

Ashtanga: Beyond the Primary Series Part 1 on 10/15

 

Ashtanga: Beyond the Primary Series Part 2 on 10/22

 

Free

Yoko Komiya is a Yoga Teacher, Certified Personal Trainer, and Licensed Massage Therapist. She began Ashtanga yoga practice in 2017 and found how Ashtanga yoga heals the body and calms the mind. She loves to practice LifePower yoga as well as Ashtanga yoga. Yoko graduated the LifePowerYoga teacher training in 2017 and completed David Swenson’s Ashtanga primary series teacher training in 2018. In 2019, she took Manju Jois Ashtanga yoga teacher training and Nancy Gilgoff’s workshops as well as Kino McGregor’s week-long retreats.

Click to Sign Up for Phillip’s Master Classes:

 

Moving Meditation: Full Practice  on 10/27

$55/Class

Center Ring: Occupy your Sphere Pranayama and Meditation on 11/3

$55/Class

 

Phillip Askew has been teaching Yoga in New York City since 2003. He is certified E-RYT 500 and has trained extensively with Virgile Peyramaure, Teri Steele, Nevine Michaan, Dharma Mittra and Alan Finger. His classes are modern informed by tradition. Expect elements from Ashtanga, Iyengar, Hatha, Dharma & Katonah Yogas, as well as Pilates & modern handbalancing. Phillip lives and teaches in New York City & leads workshops, teacher trainings and retreats worldwide.

A form of flow, a flow of forms, Phillip Askew Yoga is a structured yet creative and dynamic blend of classical poses and techniques rethought, reworked and refined through a contemporary kinesiological lens. Ancient and modern, contemporary and classical, distinct, poetic and informed, it seamlessly interweaves a multitude of lineages into a single warp and weft, a progressive emotional arc, at once invigorating and meditative, to inspire and empower those students who genuinely seek to grow their practice. Utilizing story-telling strategies, proper anatomical alignment, subtle-body cueing, pose/counter-pose dynamics and Wave Theory Sequencing, it will take you on a journey through your body and psyche and deliver you to a place of deep opening and inner strength.

Read more about Phillip here: www.phillipaskew.com

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